1 - Food to stock up on this winter to boost the immune system

“When it comes to building a strong immune system, you can’t go wrong with ditching packets of processed foods in favour of real food ingredients – fruits and vegetables and the more colorful they are the broader the spectrum of nutrients. Try also including one daily serving of probiotic-rich foods such as yoghurt (plain, unsweetened is best), sauerkraut or miso to support their immune system. Plain Greek-yoghurt is a probiotic-rich snack and can be used instead of sour cream, while miso soup can be a good after school snack on a cold day. If your children are particularly fussy, try adding some miso paste to their favourite soup – or try the Miso Soup with Meatballs and Soba Noodles (see recipe below). Likewise, many children who are not used to the flavour of sauerkraut have no issues consuming it mixed into a regular coleslaw!"

2 - In season produce we should be using over winter months

“Citrus, kiwifruit, spinach, broccoli, carrots, garlic and ginger are also powerful immune-support foods. Try adding crushed garlic or grated ginger to salad dressings, soups and stir-fries. While many kids turn up their noses at eating greens, it is essential that we encourage them to try some or include some well-hidden greens in their meals. If your children are particularly fussy, try making fish patties with grated zucchini or stirring finely diced spinach into spaghetti bolognaise, they’ll be none the wiser!”

Washing hands and covering your mouth when you cough are two basic hygiene practices kids need to remember. Source: iStock

3 - Practice good hygiene

“Children often forget basic hygiene practices like washing their hands and covering their mouth when they cough. Make sure you remind them to wash their hands before meals or sharing food. It’s also common for children to constantly rub their noses and eyes. Be sure to have tissues at the ready for their noses and eye wipes handy such as Little Eyes to help clear out residue from around the eyes. Children are notorious for copying their parents behavior, be mindful about your hygiene practices to make sure you’re being the best.”

4 - Clear out noses and coughs

“The nose is the perfect breeding ground for bugs that can cause colds and flus. Clear out kids’ noses with a saline non-medicated nasal spray such as FESS Little Noses. This will not only help children breathe better, but will also flush away any nasties and clear the nasal passageways. And for those with a cough that can keep everyone up at night use a natural cough syrup such as Little Coughs, which contains ivy leaf extract to offer soothing relief from coughs and chesty congestion. Sleep is one of the best immune boosters of all!”

5 - A Miso Soup with Meatballs and Soba Noodles

“It can be hard to remember to stay hydrated during the cooler months, so soups come in handy in getting varied nutrition and plenty of liquid into our little ones. This particular recipe is a favourite with kids as it combines the much-loved meatballs, noodles and soup in one nourishing meal. For us, parents, it ticks immune-boosting boxes too: with ginger, garlic, spinach, carrots, broccoli and miso paste. Buckwheat soba noodles make for a healthier alternative to wheat pasta as well. I often buy free-range barbecue chickens for my freezer stash. I think it’s a great way to quickly add protein to soups like this one."

To make the meatballs, mix the mince and the garlic well. Divide into 12 even portions. Squish and roll each portion in your hands into a tight ball. Set aside for a minute, at room temperature is fine, while you prepare the soup.

To make the soup, place stock, 2 cups of water and veggies in a large saucepan and bring to a boil over high heat. Gently pop in the meatballs. Bring back to a boil, then lower heat to a simmer and cook for a further 8 minutes. Add noodles to the soup and cook for a further 3–4 minutes (if your pasta requires more cooking, add it earlier). Turn off heat and add baby spinach, miso paste and ginger. Season with pepper and serve.

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